Gaining weight

When we talk about a perfect figure, we imagine a picture-perfect body that is ideal from every angle. But then, when we look at the mirror, we tend to pinpoint parts that we need to sculpt, mold or even make bulkier. We think about gaining weight. The idea revolves around a healthy way of eating right and in an ideal manner. After a diet, it comes the turn of weight lifting and physical exercise. You may look forward to several intensive workout sessions that help you build muscles and lean mass over your body.

Another way to incorporate weight gain in your life is to eat more than you can burn. Here you can consume more calories than you can burn. Weight gain comes with storing energy instead of burning it up. It makes the calorie count more in favor of weight gain and help in staying away from unnecessary weight loss. Besides these, you can simply start your day with some routine habits that can help you in gaining weight. In this piece of article, we shall discuss these morning habits that will help increase lean mass on your body in a safer way.

Get more nutrients for gaining weight


If you clock the fat, sugar or sodium content of any food, you may be able to gain pounds quicker than expected. You should eat food that is rich in these nutrients first thing in the morning. This will increase your appetite and will help you eat more during the day. Also, nutrients like carbohydrates or sugar will help in building mass. This habit is opposite to drinking a warm glass of water of having green tea empty stomach in the morning. The latter, of course, is used to cut fat and lose weight instantly. Hence, you should not drink warm water first thing in the morning. Instead, you may go for a calorie-rich diet such as almonds, bananas, potatoes, boiled eggs, etc.

Stay empty stomach

Staying an empty stomach in the morning might help you in gaining weight. This is a process that involves few steps and gives a good result in the end. Your body is deprived of food and energy as you are sleeping for at least 7 hours at night. Hence, by rule, it needs energy when you wake up. This energy is consumed from food. And when you keep it deprived of energy, you tend to increase your appetite. This results in more hunger. As a result, when you eat late, you tend to eat more than usual. This is because you are feeling hungry as the last meal you ate was hours ago last night. This will make you gain weight as you will eat more throughout the day by controlling your hunger first thing in the morning.

Weight gain exercises at home

Push-ups and pull ups

The best and safest idea to gain weight is to indulge in weight building exercises. While many people make it a point to do weight lifting in gyms, others practice weight building exercises at home. If you are a starter, you can simply do some weight gaining exercises at home that need no equipment. Some of these include:

  • Push-ups and pull-ups
  • Lifting bricks or tires
  • Wide press-ups
  • Stairs climbing
  • One hand press-ups
  • Chin-ups
  • Headstand wall walk

Training harder for gaining weight

Training harder

The simple solution to building muscles and gaining weight is to train harder than ever during the morning routine. When you lift more weight and do more reps, you tend to build more lean muscle in a short amount of time. Lifting weight can simply help you build muscle mass as well. This happens as our body used the food we eat to recover your muscles. When we do an intensive workout, we tend to tear our muscles which are then recovered by our body in the process of building new muscles. Lifting and training also increase your hunger. This makes you eat more and gain weight easily.

One thing to note while you indulge in training is that if you keep on eating too much without lifting the weight, the excess food will be converted into fat. This is a common symptom in people eating more calories than they can burn. You don’t want to be the person who is transforming from skinny to chubby, instead of going from skinny to muscular.

Weight lifting tips for skinny guys

For skinny people who are looking to gain weight, weight lifting should be done in a precisely correct manner, especially in the morning. By following the given below guidelines, you can ensure that you are going in the right direction of building muscles, instead of building fats:

  • Try using free-weights. This is important as free weights are more effective since you can balance them yourself. They are also safer as you can control the bar moves. These are even more effective than dumbbells as the weight is heavier and you can add as many pounds as you want.
  • Never skip compound exercises like deadlifts, bench, presses, rows, and squats. These will keep your body muscles active and you will build overall muscle strength. This will also give you the energy to play with the heaviest weight. You may also be able to trigger maximum muscle strength and growth in your body. You can do compound exercises as a warm-up before weight lifting.
  • The next guideline is to keep progressing. Using the same weight for more than one week is like a crime in the arena of weight gain. You should slowly increase your weight. This will give you the strength to lift heavier and build better muscles.
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Rest is equally important

After doing weight lifting, you should rest for a proper amount of time. This helps to recover your body from your workout session in the morning. When you work out, you are subjecting your muscles to wear and tear. If you need to regain power, you need to give your body time to recover muscles’ wear and tear. Hence, if you rest, you will be able to recover nicely. Also, most of your lean muscle mass will increase when you rest-making it an important part of your weight gaining schedule.

Drink shakes for mass gain

When you take liquid forms of protein or mass gainers, you are able to digest more nutrients easily as compared to solid food. Make sure to include this in your morning diet daily.

The blending acts of mass gainer shake such as pre-digestion help in breaking down food for you. This will also keep you away from feeling full and you will have to eat more, making you gain weight. It’s easier to gain weight if you get your calories in the form of protein or mass gainer shakes regularly.

If you are thinking about how to make or buy protein shakes, we have the simplest solution for you – create your own gainer shakes. This will give you the freedom of adding or subtracting elements while you will have control of taste and quantity. We are giving you a protein shake recipe that contains as much as 500 calories. This homemade morning recipe is a miracle for people who are looking to gain weight. You will need 500 goats, half piece of banana, a tablespoon of peanut butter, 150ml whole milk and one scoop of protein powder.

Preparation and results

For preparation, simply mix all the ingredients in the blender. This shake will help you with 500 calories from 40g of protein. It will also provide around 59g carbs and 15 g fats. You should drink it as a morning routine or may simply substitute it with your breakfast. You can get one-third of your calorie intake with such mass gainer shakes. You will surely gain weight easily if you eat two solid meals with some heavy snacks during the rest of the day after drinking this shake.

One thing to note here is that you should say no to artificial or commercial weight gainer supplements. Those are full of low-quality flavors and sugars that make you fat and lead to gas. You should look to buy regular whey protein which is much better. Above all, making your own weight gainer is the best idea. The recipe is cheap and healthier as you are not adding artificial sugar.

If you are lazy in the morning to prepare your own protein shake, you should make a habit of having milk. A liter of milk can give you 600kcal along with 30g protein. And two liters can give you double this amount. Hence, milk is a tasty option and it requires no preparation whatsoever. Drinking a glass or two first things in the morning is a good recipe to gain weight.

Eat foods that are rich in calorie

Simply said, more calories mean more weight. If you are eating a diet with empty calories, you are not doing any good for your weight gaining goals. You may skip foods such as fruits and vegetables that are deficient in calories. Salads do not contain many calories and won’t do any better. Start including food in the diet that gives you more calories than others. You may eat less and reach your daily calorie surplus using these food items. Here are a few of many items that can elevate the calorie count of your meals:

  • Walnuts, almonds, mixed nuts, trail mix, peanuts, cashews, etc.
  • Dairy products such as cottage cheese, full-fat yogurt, and whole milk
  • Dried fruits like dates, prunes, apricots
  • Bread and sandwiches
  • Grains, pasta, rice, and oats
  • Olive oils, coconut oil, avocado, and other fat-filled foods
  • Meat including beef, fatty fish, chicken, etc.
  • Potatoes, yams and sweet potatoes


While following the morning routines are important aspects of gaining weight, it all boils down to your mindset and thinking about eating right and exercising right. You should not think that you can eat anything. You should not depend on junk food for gaining weight. And remaining stress-free in the morning will help you in overcoming problems and achieving the set goals. In the end, it is always beneficial to track your calorie intake and monitor your progress. You should spend time logging your weight training progress and writing about which method affected you the most with most potential results. You will soon realize the loopholes and shall be able to work on them promisingly. You should not underestimate your appetite and should look to eat right always.

Everybody has a different metabolism and figure and hence you need to devise out the best weight gaining morning habit for yourself. When you do this, you will be able to gain weight in a progressive manner. Your weight will then last forever.

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